These ‘Nature Prescriptions’ Can Help You Sleep Better, Slim Down and Boost Joy
Simply walking in a park can boost calorie burn compared to using a treadmill
Today, more doctors are giving patients “nature prescriptions”—recommending they spend time surrounded by plants, water and sunshine to improve their health and happiness. And studies have shown they’re onto something. Exposure to green spaces (like parks and tree-lined streets), blue spaces (like a local pond or lake) and other soothing natural settings delivers power physical and mental health benefits. Here’s how following their wise advice can improve your life.
6 nature prescriptions that improve your health
Ready to reap the rewards of some extra exposure to nature? Here’s how nature prescriptions can benefit your wellbeing.
Gardening reduces your risk of heart disease
Growing flowers, vegetables or other plants lowers your risk of serious heart trouble by 40 percent and stroke by 45 percent, reveals a Penn State study. Experts say that digging, raking, weeding and pruning are a types of nature prescriptions that count as moderate-intensity physical activity, which curbs cholesterol and improves blood vessel health—key for keeping your heart strong.
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An outdoor lunch wards off diabetes
You already know that cutting back on sugary foods reduces your risk of type 2 diabetes. Surprisingly, so can heading outside during the middle of the day or opening your curtains between 10 am and 2 pm, suggests research from Oxford University. Bright midday sunlight increases nighttime levels of the sleep hormone melatonin. This, in turn, lowers insulin levels, helping the body process glucose more efficiently.
Also smart? Eating plenty of blueberries, raspberries and strawberries. Doing so makes you up to 28 percent less likely to develop type 2 diabetes, according to a study published in the journal Nutrition & Diabetes. The flavonoids in berries reduce inflammation linked to the onset of the condition.
Potting plants improves your sleep
If tossing and turning at night leaves you tired during the day, fill a flower pot with lavender, lemon balm or other fragrant plants and place them around your home. A new study published in the journal Complementary Therapies in Medicine found that an aromatic compound these plants release into the air work like anti-anxiety medications when inhaled, calming your mind so you fall asleep faster and experience deeper, more restorative Zzzs.
And for extra help drifting off to dreamland, try spending time near a body of water—be it a river, ocean, lake or pond. A new study from England’s Exeter University found that the sound of gentle waves and ripples soothes the senses, making it easier to drift off and stay asleep.
A nature hike boosts weight loss
Already walking to shed excess pounds? Great news: You can reach your happy weight even faster by taking your walk through a park, forest or lakeside trail. University of Michigan scientists found that stepping on uneven ground burns 28 percent more calories compared to a smooth surface. That’s because your body activates more muscles as it makes constant small adjustments to maintain stability.
Also smart: To enjoy your favorite snack without accidentally overindulging and derailing your weight loss goals, sip peppermint tea after eating a small portion. A study published in the journal Appetite found that rinsing away the salty, sweet or fatty aftertaste with a minty flavor curbs the desire to go back for more.
Stargazing reduces stress
Taming tension can be as simple as admiring morning dew on blades of grass or twinkling stars in the night sky. So say UC Berkeley investigators, who found that just a few minutes a day of gazing at something in nature that fills you with awe reduces stress even if your life circumstances don’t change. Why? When you’re reminded of the natural wonder around you, your worries seem smaller and more manageable, so you’re able to fully relax.
Starry sky not cooperating? You can get a similar stress-busting benefit by placing tulips, Gerbera daisies or other fresh-cut flowers in a vase just the way you like. A study published in the Journal of People, Plants and Environment shows that touching a flower’s petals, leaves and stems activates your body’s parasympathetic nervous system (responsible for helping your body rest), making you feel more tranquil.
Pressing flowers sends happiness soaring
Channeling your inner artist—whether you’re painting rocks or pressing flowers—boosts your happiness. A Frontiers in Public Health study found that people who participate in crafts report greater joy and life satisfaction. The study authors say that the act of creating fills you with pride and a sense of accomplishment, making life feel more fulfilling.
If you’re not into handicrafts, you can still get the benefits of enjoying serene natural environments. Spying birds in the wild perks you up for hours, according to research published in Scientific Reports. The beauty of their colorful plumage and melodic songs revives your spirits in minutes.
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